Breaking Down the 90-30-50 Diet Plan: Everything You Need to Know

Rejoice, fad dieters. Your new fad has arrived. The latest nutrition trend taking over TikTok comes from registered dietitian and social media influencer Courtney Kassis. After sharing her personal results – a reported 15-pound weight loss and 2% body fat reduction over two months – Kassis’s videos explaining her “90-30-50” method have garnered millions of views. She claims to have maintained these results for over a year using this approach.

What is the 90-30-50 Diet Plan?

The 90-30-50 diet plan focuses on hitting three specific daily nutrient targets rather than counting calories or eliminating food groups. The numbers represent daily goals:

• 90 grams of protein from sources like lean meats, fish, eggs, dairy, or plant-based proteins
• 30 grams of fiber through whole grains, fruits, vegetables, and legumes
• 50 grams of healthy fats from foods like avocados, nuts, olive oil, and fatty fish

Unlike many popular diets, this method doesn’t restrict when you can eat or require specific meal timing. Instead, followers track these three nutrients throughout the day, spreading them across meals and snacks according to their preferences and schedules.

90 Grams of Protein

The highest numerical target in the 90-30-50 diet plan is its protein goal. At 90 grams daily, this amount falls within the range many nutrition professionals recommend for active adults, though individual needs can vary based on factors like weight, activity level, and fitness goals.

For perspective, this protein target might look like:

• Breakfast: A 3-egg omelet with cheese (21g protein)
• Lunch: A 6-oz chicken breast (43g protein)
• Dinner: A protein shake with one scoop of whey powder (24g protein)

Common protein sources include:

• Lean meats (chicken, turkey, lean beef)
• Fish and seafood
• Eggs
• Greek yogurt
• Cottage cheese
• Tofu and tempeh
• Legumes like beans and lentils
• Protein supplements

While 90 grams might seem like a lot to some people, spreading protein intake throughout the day can make this target more manageable. Most followers of the plan aim to include a protein source at each meal and snack rather than trying to consume large amounts at once.

For vegetarians and vegans, reaching 90 grams of protein may require more planning but remains achievable through a combination of plant-based protein sources and, if desired, supplements. However, those following plant-based diets might need to pay extra attention to their food choices to meet this target while staying within their preferred eating pattern.

For serious weightlifters and bodybuilders, 90 grams of protein may fall short of typical recommendations. The International Society of Sports Nutrition suggests 1.4-2.0 grams of protein per kilogram of body weight for strength athletes, which for a 175-pound (79.5 kg) person would mean 111-159 grams of protein daily. Some bodybuilders consume even more, often targeting 1 gram per pound of body weight. Therefore, while the 90-30-50 plan might work well for general fitness enthusiasts, competitive strength athletes may need to modify the protein target upward to meet their specific training needs.

30 Grams of Fiber

The second number in the 90-30-50 plan calls for 30 grams of fiber daily, which aligns with the general recommendation from the American Heart Association. This target actually exceeds what many Americans typically consume, with most adults getting only 10-15 grams per day.

Fiber comes in two forms:

• Soluble fiber, which dissolves in water and can help manage cholesterol levels
• Insoluble fiber, which adds bulk to stool and helps food move through the digestive system

Meeting the 30-gram target might look like:

• 1 cup of oatmeal (4g fiber)
• 1 medium apple with skin (4.5g fiber)
• 1 cup of black beans (15g fiber)
• 2 cups of broccoli (5g fiber)
• 1 ounce of almonds (3.5g fiber)

While reaching 30 grams of fiber is beneficial for most people, those who currently consume much less should increase their intake gradually. A sudden jump in fiber consumption can cause digestive discomfort, bloating, and gas. Drinking plenty of water becomes especially important when consuming more fiber, as it helps the fiber work effectively in the digestive system.

People with certain digestive conditions, such as Irritable Bowel Syndrome (IBS) or inflammatory bowel disease, should consult healthcare providers before significantly increasing their fiber intake, as some may need to modify this target based on their individual tolerance and symptoms.

50 Grams of Healthy Fats

The final number in the 90-30-50 plan focuses on consuming 50 grams of healthy fats daily. This moderate approach to fat intake emphasizes quality over quantity, focusing specifically on beneficial fats rather than total fat consumption.

Healthy fat sources that fit the plan include:

• Avocados (1 medium avocado = 21g healthy fats)
• Olive oil (1 tablespoon = 14g)
• Nuts and seeds (1 oz almonds = 14g)
• Fatty fish like salmon (3 oz = 11g)
• Chia seeds (1 oz = 9g)

The plan specifically encourages monounsaturated and polyunsaturated fats while minimizing saturated fats and avoiding trans fats. For example, choosing olive oil over butter, or avocado over fatty cuts of red meat.

Meeting the 50-gram target might look like:

• Breakfast: 1 tablespoon chia seeds in oatmeal (4.5g)
• Lunch: Half an avocado on a salad (11g)
• Snack: 1 oz mixed nuts (15g)
• Dinner: 4 oz salmon with 1 tablespoon olive oil for cooking (20g)

While 50 grams of healthy fats provides enough for basic body functions and nutrient absorption, some people, particularly those following ketogenic or other high-fat diets, may require more. Others, especially those with certain cardiovascular conditions, might need less. As with any dietary component, individual needs can vary based on overall health status, activity level, and medical conditions.

How Do Carbs Factor In?

Unlike many trending diet plans that place strict limits on carbohydrates, the 90-30-50 approach doesn’t specify a target number for carb intake. Instead, carbohydrates naturally fit into the plan through fiber-rich foods like whole grains, fruits, vegetables, and legumes.

This flexible approach to carbs stands out in today’s diet landscape, where many plans focus on carb restriction. According to Kassis’s TikTok explanations, this flexibility helps make the plan more sustainable and easier to follow in real-world situations.

However, the emphasis on fiber (30 grams daily) naturally steers followers toward complex carbohydrates rather than refined sugars and processed foods. For example:

• Whole grain bread instead of white bread
• Brown rice rather than white rice
• Steel-cut oats over sugary breakfast cereals
• Fresh fruit instead of fruit juices

The plan allows followers to adjust their carb intake based on:

• Activity level and exercise timing
• Personal preference
• Energy needs
• Weight management goals

Athletes and highly active individuals might choose to include more carbohydrates to fuel their workouts, while others might opt for a more moderate intake. This flexibility marks a significant difference from more restrictive eating patterns that set specific carb limits.

Should You Try the 90-30-50 Plan?

Before jumping on this TikTok trend, several factors deserve consideration. While the plan’s nutrient targets generally align with mainstream nutrition recommendations, individual needs vary significantly.

The plan might work well for:

• People who prefer tracking specific numbers over counting calories
• Those looking to increase their protein and fiber intake
• Individuals who want structure without strict food restrictions
• People who enjoy flexible meal timing

However, the plan may not suit:

• Competitive athletes or bodybuilders who need higher protein intake
• People with certain digestive conditions who need to limit fiber
• Those with medical conditions requiring specific fat restrictions
• Individuals who find tracking multiple nutrients stressful or triggering

Several practical considerations also come into play:

• Tracking three different nutrients requires more attention than many people want to give to their eating habits
• Meeting specific nutrient targets while dining out can be challenging
• Some people may need to significantly change their grocery shopping and meal preparation habits
• The cost of protein-rich foods and healthy fats might impact grocery budgets

Additionally, while Kassis reports success with this method, limited research exists on this specific combination of nutrient targets. The individual components (adequate protein, fiber, and healthy fats) are well-studied, but this particular approach remains primarily anecdotal.

As with any significant dietary change, consulting with healthcare providers before starting helps ensure the plan aligns with individual health needs and goals.

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